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Training Log Archive: murraystraining

In the 30 days ending Apr 30, 2018:

activity	#	time	miles		km		+m
Running	28	35:02:04	268.12	(7:50)	431.5	(4:52)	8750
Orienteering	2	3:06:00	19.88	(9:21)	32.0	(5:49)	600
Cycling	1	1:10:00	19.39	(3:37)	31.2	(2:15)
Total	28	39:18:04	307.39	(7:40)	494.7	(4:46)	9350

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Monday Apr 30, 2018 #

8 PM

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: ASICS gel Luminous #2 (Blue)

Horrendous legs helped by having the company of a barn owl for around 60% of this run.

Saturday Apr 28, 2018 #

10 AM

Running race 2:52:30 [3] 37.7 km (4:35 / km) +1600m 3:46 / km
shoes: VJ iRock #3

Three Peaks, third time around.
Set off easy and worked through. Finished second for an automatic GB selection. Very happy with that - will be good to have some purpose to my running for the next couple of months.

C • Quality 8

Friday Apr 27, 2018 #

9 PM

Running 47:00 [3] 10.3 km (4:34 / km)
shoes: Asics Gel Luminous

Lunsjog to pick up PPP trophy from engravers.

Thursday Apr 26, 2018 #

9 PM

Running 50:00 [3] 11.1 km (4:30 / km)
shoes: ASICS gel Luminous #2 (Blue)

A little more lively. Still in a bit of a training grump this week.

Wednesday Apr 25, 2018 #

9 PM

Running 39:00 [3] 7.5 km (5:12 / km) +3900m 1:27 / km
shoes: Asics Gel Luminous

Late and not very live.

Tuesday Apr 24, 2018 #

6 PM

Running hills 1:47:00 [3] 20.5 km (5:13 / km) +600m 4:33 / km
shoes: Asics Gel Luminous

In Bristol for work so took the chance to do some hills. 10*2-3mins on various paths up the side of Avon Gorge. Soaking wet.

Monday Apr 23, 2018 #

12 PM

Running 1:02:00 [3] 13.4 km (4:38 / km)
shoes: Asics Gel Luminous

First London lunsjog. Along to Mile End Park. Got a bit lost on the way back.

Sunday Apr 22, 2018 #

12 PM

Running 1:50:20 [3] 25.25 km (4:22 / km)
shoes: Asics Gel Luminous

Out west on the Wimpole Way. Was going to do 30km but felt good at 12.5 so turned and picked the pace up a bit instead. Warm. Pleasant.

Saturday Apr 21, 2018 #

6 PM

Running 1:41:00 [3] 22.3 km (4:32 / km)
shoes: Asics Gel Luminous

Out to Haslington to find another hill.

Friday Apr 20, 2018 #

5 PM

Cycling 34:00 [3] 15.6 km (2:11 / km)
shoes: Bike: Trek 1.9, (2018 service)

To Linton to find a hill.

Running intervals 1:05:00 [3] 11.5 km (5:39 / km)
shoes: Adidas Swoop #12

FNHR on Wiley Hill (110m).
4x(5x60up/30dn).
Fun!

Cycling 36:00 [3] 15.6 km (2:18 / km)
shoes: Bike: Trek 1.9, (2018 service)

Home from Linton.

Thursday Apr 19, 2018 #

6 PM

Running 1:18:30 [3] 17.6 km (4:28 / km)
shoes: Asics Gel Luminous

Wandlebury and Roman Road, then to The Alex.

9 PM

Running 10:20 [3] 1.75 km (5:54 / km)
shoes: Asics Gel Luminous

Home from The Alex.

Wednesday Apr 18, 2018 #

7 AM

Running 1:07:40 [3] 14.85 km (4:33 / km)
shoes: Asics Gel Luminous

IW with Hyde Park extension.

Tuesday Apr 17, 2018 #

7 PM

Running 41:00 [3] 8.05 km (5:06 / km)
shoes: Asics Gel Luminous

Work to parliament hill. Felt really tired so wasn't going to do session, then

Running intervals 58:00 [3] 11.2 km (5:11 / km)
shoes: Asics Gel Luminous

... Started the session anyway. Managed 3*mile feeling decent (5:04, 4:53, 4:49) then faded on the fourth (5:04) so stopped.

Monday Apr 16, 2018 #

7 PM

Running 1:02:00 [3] 13.4 km (4:38 / km)
shoes: Asics Gel Luminous

Home from Whittlesford Pway. Sluggish.

Sunday Apr 15, 2018 #

9 AM

Running 2:35:00 [3] 34.0 km (4:34 / km)
shoes: Asics Gel Luminous

Coombs happened so longer than intended.

Saturday Apr 14, 2018 #

2 PM

Running 50:30 [3] 10.5 km (4:49 / km)
shoes: Asics Gel Luminous

Running race 27:44 [3] 8.5 km (3:16 / km)
shoes: Asics Hyperspeed #2

12 stage leg 11. Out in second, back in second. Last year I was disappointed with this time, this year satisfied. Hmm.

Running 16:00 [3] 2.8 km (5:43 / km)
shoes: Asics Gel Luminous

Friday Apr 13, 2018 #

12 PM

Running 46:30 [3] 10.2 km (4:34 / km)
shoes: Asics Gel Luminous

Thursday Apr 12, 2018 #

9 PM

Running 1:02:00 [3] 11.0 km (5:38 / km) +150m 5:17 / km
shoes: Salomon Speedcross

Just utterly grim.

Wednesday Apr 11, 2018 #

Running 1:33:00 [3] 17.5 km (5:19 / km) +400m 4:46 / km
shoes: Salomon Speedcross

Aimed for Allermuir, mist and dark meant I ended up on Caerketton.

7 AM

Running 16:00 [3] 3.5 km (4:34 / km)
shoes: Asics Gel Luminous

Admin

Tuesday Apr 10, 2018 #

4 PM

Running 40:00 [3] 8.0 km (5:00 / km)
shoes: Asics Gel Luminous

Running 46:00 [3] 8.0 km (5:45 / km) +500m 4:23 / km
shoes: inov8 x-talon 220

16x70s hills, off 50s (three variable sets, full jog down between sets). Claggy.

Monday Apr 9, 2018 #

Running 1:28:00 [3] 15.8 km (5:34 / km) +600m 4:41 / km
shoes: Salomon Speedcross

Easy on the Seat catching up with Doug.

Sunday Apr 8, 2018 #

7 AM

Running long 2:31:00 [3] 30.2 km (5:00 / km)
shoes: Salomon Speedcross

Long run from north Leeds out past Emmerdale with Jack and Karl. Started early to make the most of the hotel breakfast.

Saturday Apr 7, 2018 #

Running hills 1:48:00 [3] 18.5 km (5:50 / km) +1000m 4:36 / km
shoes: inov8 x-talon 220

GB mountain running training weekend. Hill reps on Otley. Unsurprisingly feeling a bit rusty but got it done.

Friday Apr 6, 2018 #

12 PM

Running 33:00 [3] 7.5 km (4:24 / km)
shoes: Asics Gel Luminous

Lunsjog. Feeling ok, messy at the end.

Thursday Apr 5, 2018 #

Note

Post JK cold. Improving.

Wednesday Apr 4, 2018 #

Note

Post JK cold.

Tuesday Apr 3, 2018 #

Note

Post JK cold

Monday Apr 2, 2018 #

10 AM

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: VJ Integrators #4

JK relay warmup. Grim.

Orienteering 30:00 [3] 5.5 km (5:27 / km)
shoes: VJ Integrators #4

JK relay. Grim, then Kris and Poo Boy caught me and it was fun (especially when Kris ran to the wrong last control to gift me 4th).

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: VJ Integrators #4

JK relay wd. Grim again.

Orienteering 45:00 [3] 6.0 km (7:30 / km)
shoes: VJ Integrators #4

Control collecting.

Sunday Apr 1, 2018 #

12 PM

Running warm up/down 26:00 [3] 5.1 km (5:06 / km)
shoes: Asics Gel Luminous

Warm up then panic tempo to car to find compass. Good to get the legs going!

Orienteering 1:51:00 [3] 20.5 km (5:25 / km) +600m 4:43 / km
shoes: VJ iRock #3

Jk long. Faffy start - found 9 before 4 and 4 before 9, and thought the map was pretty poor at 7 - then Rich caught me and I spent the rest of the race trying and failing to shake him off (I'd get away then hesitate and get caught again).
Very happy to see Spongey and Jess getting the wins.

Running warm up/down 22:00 [3] 4.0 km (5:30 / km)
shoes: Asics Gel Luminous

Jogging to make it 30km.

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